Kodi Kusowa kwa Kalori Ndi Chiyani, Ndipo Ndi Wochuluka Motani Wathanzi?

Zamkati

• Zomwe zili ndi chifukwa chake ndikofunikira kuti muchepetse kunenepa
• Kuwerengera zosowa za kalori
• Njira zothetsera vuto la kalori
• Malangizo odyera ma calories ochepa
• Musamwe ma calories
• Chepetsani zakudya zopangidwa kwambiri
• Idyani makamaka chakudya chophika kunyumba
• Mfundo yofunika

Ngati munayesapo kuonda, mwina mwamvapo kuti kuperewera kwa kalori kumafunikira.

Komabe, mwina mungadabwe kuti chimakhudza chiyani kwenikweni kapena chifukwa chake ndikofunikira kuti muchepetse kunenepa.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za kuchepa kwa kalori, kuphatikiza zomwe zili, momwe zimakhudzira kuchepa kwa thupi, komanso momwe mungakwaniritsire m'njira yathanzi.

Zomwe zili ndi chifukwa chake ndikofunikira kuti muchepetse kunenepa

Ma calories ndi magawo amagetsi omwe mumapeza kuchokera kuzakudya ndi zakumwa, ndipo mukamadya ma calories ochepa kuposa momwe mumawotchera, mumakwanitsa kuperewera kwa kalori.

Zakudya zomwe mumagwiritsa ntchito tsiku lililonse - zomwe zimadziwikanso kuti kalori - zimaphatikizapo zinthu zitatu izi ():

• Zowonongera mphamvu zamagetsi (REE). REE amatanthauza ma calories omwe thupi lanu limagwiritsa ntchito popumula pazinthu zomwe zimakupatsani moyo, monga kupuma ndi magazi.
• Thermic zotsatira za chakudya. Izi zimaphatikizapo ma calories omwe thupi lanu limagwiritsa ntchito pogaya, kuyamwa, komanso kupukusa chakudya.
• Kugwiritsa ntchito mphamvu zamagetsi. Izi zikutanthauza ma calories omwe mumagwiritsa ntchito pamasewera monga kuchita masewera olimbitsa thupi komanso zochitika zina zosachita zolimbitsa thupi, kuphatikiza kusefukira ndikugwira ntchito zapakhomo.

Ngati mupatsa thupi lanu ma calories ochepa kuposa momwe amafunikira kuthandizira zinthu zitatu izi zama kalori, mumayika thupi lanu m'vuto la kalori. Kuchita izi mosasinthasintha kwakanthawi kochepa kumapangitsa kuti muchepetse thupi ().

Komanso, mumakhala wonenepa ngati nthawi zonse mumapereka thupi lanu zopatsa mphamvu zochulukirapo kuposa momwe zimafunikira kuthandizira izi. Izi zimatchedwa zochuluka za kalori.

Kuchepa kwama kalori kumachitika mukamapereka thupi lanu kukhala ndi ma calories ochepa kuposa momwe amafunikira kuthandizira kalori.

Kuwerengera zosowa za kalori

Kwa anthu ambiri, kuchepa kwa kalori kwama calories 500 patsiku ndikokwanira kuti muchepetse thupi ndipo sikungakhudze kwambiri njala yanu kapena mphamvu zanu (2).

Kuti mupange kuchepa kwa kalori, muyenera kudziwa zomwe ma calories anu akukonzekera. Ma calories osamalira ndendende kuchuluka kwa ma calories omwe thupi lanu limafunikira kuthandizira pamagetsi.

Mutha kugwiritsa ntchito zowerengera zama kalori monga Body Weight Planner kuchokera ku National Institute of Health. Zowerengera zoterezi zimayerekezera kusungitsa kwanu zopatsa mphamvu kutengera kulemera kwanu, kugonana, msinkhu, msinkhu, komanso kulimbitsa thupi (3).

Ngakhale makina owerengera ma calorie amapereka lingaliro labwino pazakusowa zanu zama calorie, mutha kupeza nambala yolondola kwambiri potsatira kutsatira kwa kalori ndi kulemera kwa masiku 10 ().

Mukadali ndi gawo lomwelo lochita tsiku ndi tsiku, gwiritsani ntchito pulogalamu yotsatira kalori kuti muzitsata zopatsa mphamvu zanu ndikudziyesa tsiku ndi tsiku. Kuti mupeze zotsatira zolondola, gwiritsani ntchito muyeso womwewo, nthawi yomweyo, komanso kuvala zovala zomwezo (kapena osavala chilichonse).

Kulemera kwanu kumatha kusinthasintha tsiku ndi tsiku, koma ngati kulemera kwanu sikunasunthike masiku 10, kuchuluka kwama calories omwe mumadya patsiku ndikuwonetsa bwino zomwe mumayang'anira.

Gawani kuchuluka kwa ma calories omwe mudadya masiku 10 mpaka 10 kuti mupeze zomwe mumadya tsiku lililonse. Kenako, chotsani ma calories 500 kuchokera ku nambalayi kuti mudziwe cholinga chanu chatsiku ndi tsiku chochepetsera kunenepa.

Mwachitsanzo, ngati mupeza kuti zopatsa mphamvu zanu zimakhala 2,000 patsiku, cholinga chanu chatsopano cha kalori chikhoza kukhala 1,500.

Mukamachepetsa thupi, ma calories omwe amakukonzerani amachepetsa pakapita nthawi, ndipo muyenera kusintha kalori yanu potengera zolimbitsa thupi ().

Komabe, kuti awonetsetse kuti awonda bwino komanso azidya zakudya zokwanira, azimayi sayenera kudya zosakwana 1,200 patsiku, komanso amuna ochepera ma 1,500 calories ().

Mutha kuyerekezera zopatsa mphamvu zanu pogwiritsa ntchito chowerengera pa intaneti. Kapenanso, kuti mupeze nambala yolondola, yang'anani kuchuluka kwa kalori yanu ndi kulemera kwa masiku 10.

Njira zothetsera vuto la kalori

Mutha kukwaniritsa zoperewera za kalori podya ma calories ochepa kapena kuwonjezera kuchuluka kwa zolimbitsa thupi - kapena zonse ziwiri.

Izi zati, zitha kukhala zosavuta komanso zowonjezereka kupanga zoperewera za kalori kudzera pazakudya m'malo mongolimbitsa thupi nokha, chifukwa mwina simungakhale ndi nthawi, mphamvu, kapena chidwi chochita masewera olimbitsa thupi tsiku lililonse. Kuphatikiza apo, kuchita masewera olimbitsa thupi sikuwotcha ma calories ambiri monga anthu ambiri amakhulupirira (,,,,).

Mwanjira ina, kungakhale kosavuta kudya zopatsa mphamvu 500 tsiku lililonse kuposa kuwotcha kuchuluka kwama calories kudzera mu masewera olimbitsa thupi. Ngakhale zili choncho, tikulimbikitsidwabe kuti tizichita zolimbitsa thupi komanso zolimbitsa thupi kuti zithandizire paumoyo wathunthu ().

Maupangiri Athupi ku America ochokera ku department of Health and Human Services amalimbikitsa kuti achikulire azichita zolimbitsa thupi mphindi 150 mpaka 300, kapena mphindi 75-150 zolimbitsa thupi mwamphamvu, sabata iliyonse (12).

Kuchita masewera olimbitsa thupi pang'ono kumaphatikizapo kuyenda mwachangu komanso kupalasa njinga zochepa, pomwe zitsanzo zolimbitsa thupi mwamphamvu ndikuthamanga komanso kupalasa njinga mwachangu.

Malangizowa amalimbikitsanso kuti achikulire azichita zolimbitsa minofu zomwe zimakhudza magulu awo akulu amisempha - kuphatikiza msana, mapewa, chifuwa, mikono, ndi miyendo - osachepera masiku awiri sabata iliyonse (12).

Kuchita nawo ntchito zolimbitsa minofu kumathandizira thupi lanu kuyika patsogolo kutayika kwamafuta amthupi kuposa minofu (,,).

Ndizotheka kwambiri kuti pakhale vuto la kalori kudzera pazakudya m'malo mochita masewera olimbitsa thupi. Komabe, kuchita masewera olimbitsa thupi ndikofunikira pazinthu zambiri zaumoyo.

Malangizo odyera ma calories ochepa

Kudula zopatsa mphamvu kuchokera pazakudya zanu kuti mupangitse kuchepa kwama kalori sikutanthauza kusintha kwakukulu.

M'malo mwake, njira zingapo zimatha kukuthandizani kuti muchepetse kuchuluka kwa kalori yanu kuti muchepetse thupi ndikuisunga - ndipo safunanso kuwerengera kalori.

Musamwe ma calories

Mutha kuthetsa makilogalamu mazana angapo kuchokera pazakudya zanu pochepetsa kapena kuchepetsa kumwa zakumwa zotsekemera monga soda, timadziti ta zipatso, ndi zakumwa zapadera za khofi.

Zakumwa zoledzeretsa zitha kukhalanso ndi ma calories ambiri.

Ma calories ochokera mu zakumwa izi samapereka chidzalo, ndipo mopitirira muyeso, amatha kuyambitsa kunenepa, matenda amtima, ndi matenda ashuga (,,,).

Chepetsani zakudya zopangidwa kwambiri

Shuga, mafuta, ndi mchere wazakudya zopangidwa kwambiri, kuphatikiza zakumwa zotsekemera, zakudya zopatsa thanzi, maswiti, ndi chimanga cham'mawa, zimapangitsa kuti zakudya zamtunduwu zikhale zokoma kwambiri ndikulimbikitsa kumwa mopitirira muyeso (,).

M'malo mwake, kafukufuku wina adawonetsa kuti anthu omwe amaloledwa kudya zochuluka kapena zochepa momwe angafunire amadya zopatsa mphamvu 500 patsiku pachakudya chokhala ndi zakudya zosinthidwa kwambiri, poyerekeza ndi zakudya zomwe zili ndi zochepa zomwe zidachitika ().

Zakudya zopitilira muyeso zimakhala ndi mavitamini, michere, ndi michere yambiri ndipo zimaphatikizapo zakudya monga mapuloteni owonda, zipatso, ndiwo zamasamba, mtedza, ndi nyemba. Chakudya cholemera zakudya zosakonzedwa pang'ono chingakuthandizeni kupewa kudya mopitirira muyeso ndikuonetsetsa kuti mupeza zakudya zomwe thupi lanu limafunikira.

Ngati zakudya zomwe muli nazo pakadali pano zili ndi zakudya zambiri zosinthidwa kwambiri, pang'onopang'ono yambani kusinthitsa zinthuzo ndi zosakonzedwa pang'ono. Mwachitsanzo, sinthanitsani tirigu ndi shuga wothiridwa zipatso, kapena sinthanitsani tchipisi ndi ma almond amchere pang'ono.

Idyani makamaka chakudya chophika kunyumba

Kukonzekera ndikudya kunyumba kumakupatsani mwayi wowongolera zosakaniza ndi kukula kwamagawo anu - chifukwa chake, kalori yanu.

Kafukufuku wina adawonetsa kuti anthu omwe ankaphika chakudya kunyumba maulendo 6-7 pa sabata amadya zopatsa mphamvu 137 patsiku, pafupifupi, kuposa anthu omwe amaphika chakudya kunyumba nthawi 0-1 pa sabata ().

Kudya zakudya zophikidwa kunyumba kumalumikizidwanso ndi zakudya zabwino, kudya zipatso ndi ndiwo zamasamba, mafuta ochepa mthupi, komanso kuchepa kwa matenda amtima ndi matenda ashuga ().

Kuphatikiza apo, kuphika kunyumba pafupipafupi kumatha kukupulumutsirani ().

Kuchepetsa kumwa kwanu zakumwa zotsekemera, kudya zakudya zopatsa thanzi, komanso kudya kunyumba kungakuthandizeni kuchepetsa kuchuluka kwa kalori.

Mfundo yofunika

Kuchepa kwa kalori kumachitika mukamadya ma calories ochepa kuposa omwe thupi lanu limagwiritsa ntchito.

Kuperewera kwa kalori kwama calories 500 patsiku kumathandiza kuti muchepetse thanzi.

Kuchotsa zakumwa zotsekemera, kudya zakudya zosakonzedwa pang'ono monga zipatso ndi ndiwo zamasamba, komanso kudya zakudya zophikidwa kunyumba kungakuthandizeni kufikira kuchepa kwa kalori popanda kuwerengera kalori.